The Power of Journaling
My typical morning: I wake up early, and instead of rolling over and snuggling back in, I get up: the quiet of the morning is among my very favorite things. I go downstairs to sit crossed-legged on the couch, ensconced in pillows, for twenty minutes of silent meditation. When the final bell rings, I rise and make a double shot of espresso.
What happens next, between now and when my husband comes downstairs for breakfast, depends…
Now that I’m in graduate school, half of the time or more, I settle into an hour or more of coursework, reading a textbook or working on a paper. I seem to focus best during this quiet hour, fueled by stillness and caffeine.
But if I’m already pretty caught-up on schoolwork, or if I’ve gotten up early enough to allow it, or if my mental and emotional state is calling for it, then what happens next is what I’m always craving: time to journal.
I get out my special notebook—deep purple right now, soon to be full and spilling into the golden yellow one waiting on the shelf—and smooth-gliding pen. Because I’ve been a journaler almost ever since I could write, I don’t start with any special prompt, I just let my pen flow. Usually the entry begins with what I’m feeling in the moment, the state of my body, the emotions I’m feeling, what’s on my mind. If things feel dire, I often prescribe myself the medicine of writing down three things I’m grateful for, and it never fails to amaze me how noticeably this shifts my inner state. I often wander into writing about what the day holds, and my intentions.
Some days, I write a brief paragraph or two. Other days I go on for pages in my inner investigation, pausing for minutes at a time to stare into space, shed a tear, or close my eyes and sense what’s happening.
Through my writing, and through the reflection it requires, so much important work is happening. I notice what I’m resisting, and I may whine about it awhile before slowly-but-surely making my way into surrender. I celebrate growth and achievements. I come to understand when I’m needing additional support and care. I make sense of my life: though it may sound strange, I ask questions and then write my way into answers that I didn’t know were inside me, just waiting for time and space to pull the thread that untangles my confusion.
Through this journaling, though I am not usually conscious of it, I am saying to myself: “I matter. My thoughts, my emotions, my journey is important enough to consider. I can be with my sadness and my joys.” I’m saying to myself, as Thich Nhat Hanh put it: “Dear one, I am here with you.”
If you’re someone who would like to start a journaling practice, it should be obvious by now that I heartily recommend it! You could set a timer for ten minutes and just see what happens. Here’s a simple framework to get you started:
What am I noticing right now?
How is this impacting me?
How can I be kind to myself in this moment?
What is lighting me up, sparking gratitude today?
If you have a little more time, you might even follow a sequence like this: A little movement: yoga, stretching, or dance to get the wiggles out, address aches and pains, and be present in your body. A little meditation: a guided recording or in silence to quiet your mind and also become acquainted with what’s happening in your body, mind, and heart. A little journaling to note what came up in the meditation.
You can be guided through this sequence on July 10 at noon Pacific: “Flourish through Reflection and Journaling.” In this midday session, you’ll be guided through these nourishing practices to support you in self-discovery:
Gentle mindful movement inspired by yoga and qigong, to connect with the body and relax tense muscles.
Guided meditation to slow down the breathing, settle into the present moment, and connect with thoughts and emotions.
Reflection prompts and quiet time to journal.
Sharing of your discoveries (optional) with other kind and thoughtful souls.
I’m wishing you the joy and power of reflection and self-discovery,
🌼 Katie
Tools for Flourishing
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